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Exercises for the Elderly

11

Filed Under (Fitness, Hip Injury, Hip Pain) by Rick Kaselj



Today I have a great exercise for the elderly.

Once again it is researched back.

Lets go through it.

How Important is if for the Elderly to Stretch their Hip Flexors?

What They Looked At

In a 10 week supervised hip flexor stretching program in the frail elderly, they looked to see if the stretching program would improve:

  • hip extension
  • stride length
  • gait speed
  • reduced anterior pelvic tilt during comfortable and fast-paced walking

They had 74 frail elderly (65 and over) individuals in the study with 41 in the control group and 33 in the stretching group.

What They Did

They had the stretching group perform a hip flexor stretching program twice a day and twice a week the program was supervised by a rehabilitation clinician.

What Kind of Hip Flexor Stretch Did they Do

They did a kneeling hip flexor stretch.

Highlights of the Study

The stretching group showed increases in:

  • walking speed
  • stride length
  • passive hip extension range of motion

After the stretching program there were no significant changes in peak hip extension or anterior pelvic tilt during comfortable and fast-paced walking.

Last Word from Rick Kaselj <==  THE PART TO READ

This is important information if you work with an order adult and you need to improve gait function (walking).

This research shows that a kneeling hip flexor stretch can help do that.

Where to Get More Information

Watt JR, Jackson K, Franz JR, Dicharry J, Evans J, Kerrigan DC. (2011). Effect of a supervised hip flexor stretching program on gait in frail elderly patients. PM R. 2011 Apr;3(4):330-5.

As I was researching the Watt 2011 study, I cam across some other studies that build on hip flexor stretching in the elderly.

Christiansen CL. (2008). The effects of hip and ankle stretching on gait function of older people. Arch Phys Med Rehabil. 2008 Aug;89(8):1421-8.

Participants participated in a 8 week stretching program and had improvements in joint motion in the hip and the ankle.

Kerrigan DC, Xenopoulos-Oddsson A, Sullivan MJ, Lelas JJ, Riley PO. (2003). Effect of a hip flexor-stretching program on gait in the elderly. Arch Phys Med Rehabil. 2003 Jan;84(1):1-6.

Unfortunately I was not able to get the Watt, 2011 full text journal but I was able to get the Kerrigan 2003 full text journal which is very similar to the Watt study.

In this study they got one group to do a hip flexor stretch and a second group to do to an arm cross shoulder stretch.

Each group did the stretch 4 times on each side, alternating and holding for 30 seconds for a total of 8 stretches.  They did this twice a day for 10 weeks.

In the journal they had a photo of the Kneeling Hip Flexor stretch they got the participants to do:

It is not the prettiest kneeling hip flexor stretch that I have seen but it looks like it did the trick.

One other cool thing they had the participants do is a warm up and a cool down.  I think this is not encouraged enough and I wonder how much it helped with the results.

Warm Up

  • side stepping to the right and then the left, four times in each direction
  • walking forwards and backwards with a clap after 3 steps, performing 3 sets
  • four sets of stepping on the spot with high knees

Cool Down

  • lifting both arms overhead while breathing in and then lowering the arms while breathing out
  • shaking out the arms and legs
  • performing wrist and ankle circles

The little warm up and cool down is simple and nearly any elderly individual can perform it.

The Last Word from Rick

I know this stuff is obvious but I find it is better when I have evidence backing what I do.  I might have an opinion or have seen something on the internet but I feel much more comfortable giving something to a client that has been backed by research.  You may have been doing this already but now you have some research backing what you are doing and if you work with health care professionals like doctors, physical therapists, Chiropractors, massage therapists or occupational therapists, they will like the fact you have some evidence backing what you do.

That is it.

Until the next article.

Thank you for reading and have a great day.

Before I go, it would be great to get your tips and feedback on working with the elderly.  Let me know by leaving a comment below.

Rick Kaselj, MS

Facebook comments:

Comments posted (11)

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I LOVE working with my older clients. They are 70 ad 80+ yrs. They are hard workers and seem to get great results as far as strength, agility, balance and posture.

We do lots of fall prevention exercises and they love it.

Thanks for all of your input about working with older adults. It is valuable to me. I appreciate it.

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Rick Kaselj Reply:

Robin,

You are welcome.

Thank you for commenting.

Rick

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Anna,

Thank you so much.

Keep me posted on the research project.

Rick

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This is a very interesting study! Thank you, Rick for making this available to us. It is helpful to know how to encourage older people to walk without restrictions. Although I’m not a senior I live in a town of retirees who need to know this information! It will be nice to pass this on.

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It’s nice to see the elderly mentioned in a fitness study. So much of the health focus now days seems to be on the youth. Great information Rick!

I hope I’m still getting my fitness on in my 90s!

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I can’t tell you how many studies I’ve read that have concluded elderly people benefit more from resistance and flexibility training, than younger people. This is a great post that everyone over the age of 45 should read. Hip flexibility is so important.

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Kneeling hip flexor stretches are the only thing I have found to help me overcome the issues I have from sitting as much as I do for work (computer work and driving). Additionally, I try to get my mom to do these, she is 70 and probably has never stretched a day in her life. But she sits for work all day then sits at home the rest of the evening. She sometimes has hip and knee pain and I try to get her to realize it could be as simple as doing some mobility stretches like this one.

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Rick, I just now ran across this… thank you for reviewing these articles. Great comments. As you know, there’s always more to the story than what’s in the articles themselves and given the interest, I’d be delighted to share that insight with you… and also send you whatever other research articles we’ve published that you’d like. I’m now running a shoe company but that’s a whole ‘nother story!
Casey

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Thanks, Rick. I’m passing this on to my mom right now!

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To help protect your joints as you age, you should incorporate regular strength training exercises into your daily fitness regimen. Strong muscles help take the strain off aging joints, increasing your mobility and burning calories. Strength training will help you lower your body fat and carrying less weight is also beneficial for joint health.

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